Monday, September 24

September 30, 2018


Week 3, building upon snatch, pulls, and back squat percentages.

Following, a sprint chipper to finish our Monday.

400m Run

5 Good Mornings
5 Back Squat
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts


Snatch (EMOM 14)

On the Minute x 14:
Minutes 1+2+3 - Snatch Pull + Hang Sq Snatch + Sq Sn
Minute 4 - Rest
Minutes 5+6+7 - 2 Squat Snatches
Minute 8 - Rest
Minutes 9+10+11 - 1 Squat Snatch
Minutes 12+13+14 - 1 Squat Snatch


Back Squat (3 x 9)

3 Sets of 9:
Set #1 - 9 Reps @ 70%
Set #2 - 9 Reps @ 74%
Set #3 - 9 Reps @ 78%

A 3% increase from last week.
Rest as needed between sets, but aim to keep it to 3:00 or less. All repetitions taken from the rack.

Wasabi (Time)

For Time:
1,000 Meter Run
40 CTB Pull-Ups
30 Front Squats (135/95)
20 Barbell-Facing Burpees




Gymnastic Conditioning (Time)

4 Rounds:
50 Double-Unders
25/18 Calorie Bike
8 Bar Muscle-Ups

"Goals Versus Reasons"

As we move into the start of our week, let’s take a moment to remind ourselves of our "why".

In the commotion of life, the beautiful chaos that it can be, we can often become caught up in much of the "what’s". The scores of workouts, the pounds on the bar, the specific results of X, Y, and Z.

Although these can be small motivators, or glimpses of inspiration, it’s not our driving factor.

What gets us out of bed in the morning often isn’t our goals - not our "what’s". It’s our "why’s"... our reasons.

Our reasons are what will drive us to go the extra mile. To do the extra set. To push on the final sprint to the finish line of a workout, where no one is watching.

Take the moment today to remind ourselves of these reasons. Why do we do what we do? There is no right or wrong "why". This is individually dependent, and can range as far at it goes – from family, to health, to just for fun.

Regardless of what it is, let’s define it, as it is the single-handedly most powerful thing we can do.

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